What To Eat Before and After a Workout | Full Diet & Nutrition Guide in Hindi | Fitness Fighters

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Hello Fitness Fighters,
In this video we are discussing about what to eat before and after workout. So many questions were asked by you . So we decided to make a detailed video on Diet & Nutrition.

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What Should You Eat After Working Out? (2017)

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One of the first pieces of bodybuilding advice I was given was on post-workout nutrition.

If I didn’t eat protein and carbs immediately after training, I was told, I’d miss an opportunity to accelerate muscle growth, if not directly hinder it.

And so I did, after every workout, without fail.

Chances are you’ve heard the same things. Bodybuilders and gymbros alike have been singing post-workout nutrition’s praises for decades.

How important is it really, though? Does eating after workouts actually help us build muscle faster?

Well, the long story short is this:

Post-workout nutrition isn’t as crucial as many would have us believe, but it’s not entirely without merit, either.

And in this episode, you’re going to find out why.

By the end, you’re going to know why post-workout nutrition is even a “thing,” the ideal type of post-workout meal, the truth about the “anabolic window,” and more.

Let’s get started.


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References

https://www.ncbi.nlm.nih.gov/pubmed/19164770
https://www.ncbi.nlm.nih.gov/pubmed/12750588
https://www.ncbi.nlm.nih.gov/pubmed/20847704
https://www.ncbi.nlm.nih.gov/pubmed/10198297
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3447149/
https://www.ncbi.nlm.nih.gov/pubmed/3298320
https://www.ncbi.nlm.nih.gov/pubmed/9252488
http://nutritionandmetabolism.biomedcentral.com/articles/10.1186/1743-7075-10-15
https://www.ncbi.nlm.nih.gov/pubmed/21131864?dopt=Abstract
https://www.ncbi.nlm.nih.gov/pubmed/18577697
https://www.ncbi.nlm.nih.gov/pubmed/10871567
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1083868/
https://www.ncbi.nlm.nih.gov/pubmed/1767841
https://www.ncbi.nlm.nih.gov/pubmed/12617691
https://www.ncbi.nlm.nih.gov/pubmed/9694422
https://www.ncbi.nlm.nih.gov/pubmed/16988118
https://www.ncbi.nlm.nih.gov/pubmed?Db=pubmed&Cmd=ShowDetailView&TermToSearch=7665416&ordinalpos=1&itool=EntrezSystem2.PEntrez.Pubmed.Pubmed_ResultsPanel.Pubmed_RVDocSum
https://www.ncbi.nlm.nih.gov/pubmed?Db=pubmed&Cmd=ShowDetailView&TermToSearch=9480948&ordinalpos=1&itool=EntrezSystem2.PEntrez.Pubmed.Pubmed_ResultsPanel.Pubmed_RVDocSum
https://www.ncbi.nlm.nih.gov/pubmed/16679981
http://www.ncbi.nlm.nih.gov/pubmed/19589961
https://www.ncbi.nlm.nih.gov/pubmed/11158939
http://www.ncbi.nlm.nih.gov/pubmed/23919405
http://www.ncbi.nlm.nih.gov/pubmed/21501117
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What To Eat & Drink After A Workout For Faster Weight Loss, Muscle Toning & Recovery

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What to Eat Before & After a Workout

What to eat before and after a workout? Let’s get clear on this.
Pre and post workout meals are considered to be the most important meals of the day. It is so significant that if you are messing up your pre and post workout nutrition, you are messing up the whole day.
This video will help you understand why pre and post workout nutrition is important and what you should eat before and after a workout.
00:52 – Pre Workout Nutrition..
01:02 – What is an ideal pre workout meal and why?
01:30 – Pre workout meal options
03:15 – How much time before workout, should a pre workout meal be consumed? What are the factors which decide this?
04:00 – How to increase the energy levels just before a workout?
04:09 – How to manage pre workout nutrition when working out in the morning?

04:41 – Post Workout Nutrition.
05:25 – Post workout meal options.
06:32 – What should be the next meal after the post workout meal?
07:06 – How to manage post workout nutrition when working out in morning?

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What TO DO After A WORKOUT!

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What to Eat After a Workout to Build Muscle and Burn Fat

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In this video you’ll learn exactly what to eat after a workout to build muscle and burn fat.

This is question I get asked a lot of guys who just started training and they’re just not sure what type of food to aim for after a workout. On top of that there’s a lot of marketing out there trying to sell you all sorts of weird supplements and things you “need” to eat after your workouts.

So with this video I decided to clear things up and give you clear examples of what my meals look like, what are the macro nutrients to aim for and to what extent does this even matter when you’re trying to gain muscle and burn fat.

Related videos:
How to Get Ripped Fast Guide – https://www.youtube.com/watch?v=WgFYA_v59NU

Key Points:
The goal of the post-workout meal is to provide your body with protein to aim muscle hypertrophy and with carbohydrates to replenish glycogen that you’ve used up with training.

To burn fat one has to be in a caloric deficit and “fat burning food” is simply another marketing trick. Save your money.

Your best bet as far as “fat burning food” goes is to be on a high protein diet which is something you have to be on anyway if your goal is optimize muscle gain.

Your body will spend about 10% of your total caloric intake as Dietary Induced Thermogensis. If you eat 2000 kcal about 200 kcal will be used to process that food.

This isn’t something you should be concerned with. Fat loss is about the caloric deficit on a weekly basis.
As far as muscle building it’s important to understand that your body is in a constant process of building and re-building tissue.

In the past guys used to rush to get protein instantly after the workout is done. Now we know the window is much longer that just 30 minutes. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3577439/

– Protein is the priority after workout. What about carbohydrates? Carbohydrates serve to replenish our glycogen reserves. In a scenario where you do multiple workouts per day or an evening workout followed by a morning workout the next day it’s critical to replenish these reserves.

– The glycogen replenishment process can last up to 24 hours. http://www.ncbi.nlm.nih.gov/pubmed/1901662

– Typically the way diets for performance are setup are moderate protein, moderate to high carbs and low to moderate fats. Fats are usually not the present in large amounts.

– Your post-workout meal, the meal after a workout will be high in protein, moderate-high in carbs and low to moderate in fat. For specific food choices go with the unprocessed whole foods you like to eat.

Examples for protein:
Leaner sources are your best option since the fat intake isn’t very high. So chicken and turkey breast are great.

Cottage cheese and eggs as well (controlling how many yolks you eat)

Then on top of that leaner cuts of beef, seafood and fish are good as well. And lastly if you’re struggling to hit the daily protein just get Whey Protein.

Examples for carbohydrates:
Things like Rice, Potato, Bread, Oats, Pasta and Fruits are great options.

Carbs will easily shot up if you’re not careful with the amount of processed food you get.

Examples for Fat:
Omega 3 (couple of grams a day), yolks, meat and cooking Oil.

As you get your protein you’ll inevitably get a lot of fat with it.

If you need extra fat you can always get some nuts or dark chocolate.

Where to get Fiber from:
This is what most people struggle with and it is the key to good health and less hunger.

Fiber comes from starchy carbs such as oats, brown rice, sweet potato. Lentils like green peas, beans. And veggies and fruits.

Your diet should include a variety of veggies and fruits.

Veggies are your tool to increase food volume without adding extra calories. The most what you see on your plate should be veggies.

For meal frequency anywhere between 3-6 will be fine. Do what you can consistently hit your daily macros with.

A lot of guys focus on what to eat after a workout without even knowing their total daily macros and calories.

Your daily calories, macro-nutrients, fiber and water intake will yield 90% of the results. All the other things like meal frequency, timing and supplements combined make very little difference.

Let me know in the comments if you have any questions.

Talk soon, Mario

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What I Eat After a Workout // Healthy Vegan Meal Ideas 💪🏽 🍜

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